Why Common Patellar Tendonitis Rehab FAILS and 5 exercises that WORK!

Introduction

This tutorial provides a comprehensive guide to five effective exercises designed to rehabilitate patellar tendonitis, often referred to as jumper’s knee. Whether you're dealing with recent pain or a long-term issue, these exercises target the underlying causes of your discomfort. The routine can be performed at home with minimal equipment, specifically a long resistance band, foam roller, and a stability ball.

Step 1: Metatarsal Pressure Exercise

This exercise focuses on stimulating the metatarsal bones in your feet.

• Sit comfortably and place your foot flat on the ground.
• Use your fingers to apply pressure to each metatarsal bone, starting from the big toe down to the little toe.
• Maintain pressure for a few seconds on each bone to enhance blood flow and activation.

Tip: Ensure you are gentle but firm. This is a preparatory step to help engage the foot muscles.

Step 2: Banded Dorsiflexion Mobilization

This exercise targets ankle mobility and helps alleviate stiffness.

• Anchor one end of a long resistance band to a sturdy object.
• Loop the other end around the top of your foot.
• Step back to create tension in the band, keeping your knee straight.
• Slowly bend your knee forward over your toes while keeping your heel on the ground.
• Hold for a few seconds, then return to the starting position. Repeat for 10-15 repetitions.

Common Pitfall: Avoid lifting your heel off the ground, as this limits the effectiveness of the stretch.

Step 3: Ankle Dorsiflexion Routine

This routine further improves ankle flexibility essential for knee health.

• Stand with your feet hip-width apart.
• Shift your weight onto one foot and lift the other foot slightly off the ground.
• Flex your ankle and point your toes upward, holding that position for a few seconds.
• Switch feet and repeat for 5-10 repetitions on each side.

Practical Advice: Incorporate this routine into your daily warm-up to maintain ankle mobility.

Step 4: Extended Knee Plantarflexion-Dorsiflexion

This exercise enhances the coordination between your ankle and knee.

• Sit on the floor with your legs extended in front of you.
• Use a resistance band around the ball of one foot, securing the other end to a stationary object.
• Perform plantarflexion (pointing toes) and dorsiflexion (pulling toes toward you) against the resistance of the band.
• Aim for 10-15 repetitions, focusing on controlled movements.

Tip: Focus on smooth transitions between flexion and extension for better muscle engagement.

Step 5: Stability Ball Leg Curl

This exercise activates the hamstrings and stabilizes the knee joint.

• Lie on your back with your feet resting on a stability ball.
• Lift your hips off the ground, creating a straight line from your shoulders to your knees.
• Roll the ball towards your body by bending your knees and then extend your legs back out.
• Perform 10-15 repetitions while maintaining hip elevation throughout.

Common Pitfall: Ensure your hips do not drop during the movement, as this can lead to lower back strain.

Step 6: Slumpy Psoas Activator

This final exercise engages the psoas muscle, which plays a key role in hip flexion and stability.

• Sit on the edge of a chair or stability ball.
• Slump your torso forward slightly while maintaining a neutral spine.
• Lift one knee towards your chest while keeping the other foot flat on the ground.
• Hold for a few seconds, then switch legs.
• Repeat for 10-15 repetitions on each side.

Practical Advice: This exercise can be done throughout the day, especially during long sitting periods to activate the hip flexors.

Conclusion

Incorporating these exercises into your routine can significantly aid in the rehabilitation of patellar tendonitis. Focus on maintaining good form and consistency for the best results. For continued improvement and to address other mobility issues, consider exploring resources such as the ROM Coach Mobile App or the Precision Movement Academy. Remember to consult with a healthcare provider before starting any new exercise regimen, especially if you have existing knee pain.